Affinity Health, a leading provider of high-quality health coverage, delves into the causes of insomnia in children and offers tips to help your child sleep better.
“While insomnia is commonly associated with adults, it can also affect children,” says Murray Hewlett, CEO of Affinity Health.
“Sleep Foundation reports about 20% to 30% of children suffer from insomnia, making it one of the most common sleep disorders among young people.”
The Importance of Sleep for Children
During sleep (particularly slow-wave sleep), the body releases growth hormones essential for development. This process helps repair tissues, build muscle, and support overall growth.
Adequate sleep is particularly crucial for infants and young children in critical stages of physical development. Studies have shown that children who don’t get enough sleep are more likely to experience stunted growth and development delays.
Sleep is also fundamental for cognitive functions crucial for learning and memory retention. A good night’s sleep can mean better academic performance for school-aged children.
Emotional well-being is another area where sleep plays a critical role. Children who get enough sleep can better regulate their emotions and handle stress.
What is Insomnia?
Insomnia in children manifests similarly to that in adults. It involves persistent sleep difficulty despite adequate opportunities, leading to daytime impairment or distress.
For children, this can mean trouble waking up in the morning, irritability, mood swings, poor concentration, and even physical complaints like headaches or stomachaches.
Causes of Insomnia in Children
Insomnia can be caused by psychological, behavioural, medical and environmental factors.
Psychological Factors
Stress and anxiety can cause insomnia in children. Children may feel stressed from school pressures, family issues, or problems with friends. These worries can make it hard for them to relax and fall asleep. While depression is less common in younger children, it can also affect their sleep.
Behavioural Factors
Inconsistent bedtimes, too much screen time before bed, and consuming caffeine can all contribute to poor sleep habits and insomnia in children.
When bedtime changes frequently, a child’s body doesn’t get the consistent signal that it’s time to wind down, making it harder for them to fall asleep.
Screens emit blue light, which can trick the brain into thinking it’s daytime, disrupting the natural sleep-wake cycle.
Caffeine is a stimulant that can keep children awake long after their bedtime.
Medical Factors
Conditions such as sleep apnea, restless leg syndrome, or periodic limb movement disorder can cause insomnia in children. Chronic illnesses such as asthma, allergies, or gastrointestinal issues, and certain medications can also interfere with sleep.
Environmental Factors
A bedroom that is too noisy, bright, hot or cold can prevent a child from falling and staying asleep. Changes in family dynamics, such as a new sibling or parental conflict, can also cause anxiety and disrupt a child’s sleep.
Solutions for Insomnia in Children
Establish Good Sleep Hygiene
Consistent Bedtime Routine: Establish a calming pre-sleep routine that starts at the same time every night.
Set a Regular Sleep Schedule: Ensure your child goes to bed and wakes up simultaneously every day, including weekends.
Limit Screen Time: Encourage your child to avoid screens (TV, tablets, smartphones) at least an hour before bedtime.
Create a Sleep-Conducive Environment
To help your child sleep better, ensure their bedding (mattress, pillow, and blankets) is comfortable. The room should be quiet, dark, and calm. If noise or light is an issue, try using a white noise machine or a fan to create a steady background sound and invest in blackout curtains.
Address Psychological Factors
Teach your children ways to manage stress and anxiety, such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation.
If your child’s insomnia is related to anxiety, depression, or other psychological issues, a therapist or counsellor can be beneficial. Cognitive-behavioural therapy for insomnia (CBT-I) is a highly effective treatment for insomnia.
Parental Involvement
Parents should model good sleep habits themselves. Children often mimic their parents’ behaviours, so demonstrating the importance of a healthy sleep routine can have a positive impact. Rewarding your child for following their sleep routine and achieving sleep goals can encourage good habits. Simple rewards like stickers or extra playtime can be effective motivators.
Conclusion
Insomnia in children can stem from a variety of psychological, behavioural, medical, and environmental factors. Addressing these underlying causes through good sleep hygiene, managing stress and anxiety, and seeking medical advice when necessary can significantly improve a child’s sleep quality.